Your expert guide to glowing skin

Eat some avocado

Certain foods can help to give your skin a glow, not least of all avocados, says Gabi Zaromskyte, a registered nutritionist and founder of Honestly Nutrition (honestly-nutrition.com). She explains: “Avocados contain monounsaturated fats that help keep the skin moisturised from within and flexible, while vitamin E acts as an antioxidant, alongside lutein and zeaxanthin, protecting the skin from free radical damage and improving skin tone.”

Combine collagen and vitamin C

“Collagen and vitamin C are the dynamic duo of the skin world,” says Leslie Kenny, founder of the anti-ageing supplement brand Oxford Healthspan (oxfordhealthspan.com). “Collagen alone is a key building block for your skin and keeps it looking young, but when you take it together with vitamin C, studies at UC Davis in California show that it allows you to build both muscle and internally made collagen, which in turn give better support and structure to our skin throughout the body. Collagen can also give your skin that much sought-after youthful, healthy glow. One study of freshwater marine collagen showed that supplementing with it reduced wrinkles and improved skin radiance, hydration and firmness. Bone broth and fish are both great food sources of collagen. Take them together with a squeeze of lemon or a supplement - scientists have shown that you only need as little as 50mg of vitamin C to get that extra structural, muscular boost.”

Harness the power of plants

When you are shopping for skincare products, look for natural and organic ranges that are made from plant extracts. Products that include natural forms of ceramides are a great way to give your skin some natural radiance. “Ceramides are vital lipids that occur naturally in our skin and hold our skin cells together,” says Natalie Hughes, the founder and CEO of SACRED, a natural, vegan and cruelty-free beauty brand (www.sacredskincare.org). “They make up over 50 per cent of our skin. Over time, the amount and quality of ceramides we produce diminishes. Natural sources of ceramides such as oat extracts do a phenomenal job of locking in moisture and maintaining the skin’s natural balance. Other key ingredients such as grapeseed, hemp seed and squalane oil work with the skin’s own processes to balance oil production, prevent moisture loss and restore suppleness. Antioxidants are a must-have in any skincare product. They work to neutralise free radicals and prevent oxidative stress caused by environmental factors such as pollution and UV rays.”

Tuck into some salmon

“Salmon is rich in omega-3, known to reduce inflammation and inflammatory skin conditions, like eczema,” says Gabi Zaromskyte. “Astaxanthin is what gives salmon its colour and it’s a powerful antioxidant that protects the skin from harmful UV rays. The protein in salmon helps to repair damaged skin cells and promote healthy new cell growth.”

Don’t forget to eat your greens!

“Glutathione is the body’s master antioxidant made in the liver and not only helps with detoxifying our bodies when we drink alcohol, smoke or are exposed to pollutants but also evens out skin tone and pigmentation,” says Leslie Kenny.

“It can soften the look of dark age spots and in some cases eliminate smaller ones. You can get glutathione from avocados, broccoli and leafy greens.”

Snack on some blueberries

“Blueberries are powerhouses of antioxidants that protect the skin from damage caused by free radicals, which can lead to premature ageing,” says Gabi Zaromskyte. “Also, as gut health is closely linked to healthy skin, the fibre in blueberries is important. It helps to regulate digestion, which can result in clearer skin.”

Make your own skin tonic

“Calendula is one of my favourite natural ingredients,” says Lorriane Anderson, a spiritual teacher, entrepreneur and author of new book The Witch’s Apothecary (Rockpool Publishing, £18.99). “It makes an excellent facial wash, especially if you are experiencing inflamed or irritated skin and it’s very easy to make. Simply brew up a cup of calendula tea and wipe or spray the liquid over the surface of the skin. I prefer to do this in the morning. The body and therefore the skin tends to lose moisture at night and applying this wash in the mornings helps to give your skin a hydrating boost while also gently clearing bacteria.

You can drink calendula as a tea to aid in glowing skin from the inside and out. Digestion plays a pivotal role in overall skin health and calendula helps to ease digestive inflammation. But my favourite reason for using this ingredient is its correspondence with the sun. From a spiritual perspective, calendula helps to restore solar energy within the soul, leading to energetically shining your light or glowing from the inside out. I like to add a tablespoon or two to a mason jar to steep in a sunny window during the day and capturing the sun’s energy. Place in the refrigerator overnight then sip throughout the next day.”

Try the Japanese diet

Eating a traditional Japanese diet could help to give your skin a boost, according to Leslie Kenny. She explains: “Polyamines, such as spermidine and spermine, are a special combination of amino acids, that can induce autophagy – our body’s natural cellular renewal process which declines dramatically as we age. But they can also increase the synthesis of collagen and elastin in the skin. It’s because of this that they’re so great for looking younger. You can find these compounds in high quantities in the traditional Japanese diet, one of the reasons Japanese women have such beautiful skin. This includes foods such as natto and tempeh (fermented soybeans) and shiitake mushrooms, or you can just take a food-derived polyamine supplement that contains the full spectrum of polyamines!”

Look after your gut

“Digestion plays a key role in your skin’s health as it helps you absorb nutrients,” says Alicia Falero, facialist and skin expert (www.theskinculturist.co.uk). “It has been clinically proven that when the digestive system is sluggish and the tummy is bloated the gut becomes overrun with bad bacteria, which can lead to skin-aggravating inflammation. It is this inflammation that can cause acne, redness, sensitivities and even the breakdown of collagen – which accelerates ageing. At The Skin Culturist, we offer the ‘Gut Health Facial’, which uses deep visceral abdominal massage. The body responds by bringing the blood to the digestive system, allowing the system to absorb nutrients more effectively through stimulating rest and digestion. The rhythmic techniques used will help you remove toxins and waste more effectively, and your tummy will feel immediately lighter. If you are struggling with skin issues such as excessive dryness, rosacea, acne, eczema or psoriasis, skincare products and regular treatments are important but a key factor and often the turning point is better digestive health. Our skin is the outer, visible reflection of what’s going on inside.”

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